Strength / Skillwork

Use EOMOTM to set the pace:
Eccentric Strength Week: Front Squat 30X1 (Down for :03, no time pausing, Up as fast as possible, Pause for :01 at the top.
3 – 3 – 3 – (3 – 3 – 3 – 3)
50 – 60 – 70 – (80%)
[80% at most if you move considerably faster and/or with better form at 70-77.5% then go lighter.]

WOD

Buy-in: 75 D/U
30-20-10 of:
Wall Ball
Box Jump

Competitor: 2-fer-1 wall balls 20/14#, 24/20″
Athlete: Regular Wall Ball 20/14#
Health: 14/10#, 20/16″